Pumpkin seeds
and a pesto recipe

Pumpkin seeds are super healthy. They contain zinc, iron, magnesium, Omega 3 fats, protein, manganese, phosophorus, copper and are a good source of the amino acid tryptophan and Vitamin K.

These seeds are traditional Native American food and medicine. They are also part of Mexican cuisine, called pepitos, "little seeds" in Spanish.

Pepitos are a super food

In the book Superfoods, Dr. Steven Pratt says that one ounce of pumpkin seeds give you over 50% of the RDA for iron, over 30% of the RDA for magnesium, over 20% of the RDA for Vitamin E, about 20% of the RDA for zinc, and a generous amount of potassium. Think of them as a whole foods mineral supplement!

These Seeds are good medicine

The Native Americans used pumpkin seeds for urinary problems and as a "vermifuge", a treatment for intestinal worms like tapeworm. (Yucky but necessary!)

Scientific studies show that these seeds:

--Reduce cancer risk for the prostate

--Help the urinary tract and enlarged prostate

--Help with irritable bowl syndrome

--Stimulate brain function: contain tryptophan which calms the nerves and feeds the brain

--Create smooth skin: good source of both Omega 3 and 6 oils, and vitamin E

--Contain phytosterols that reduce cholesterol

--Boost immunity, with zinc and other minerals

--Help to prevent osteoporosis with minerals anad Vitamin K

--Gets rid of intestinal parasites in proper doses (ask an herbalist about this)

--Are a mild diuretic, helps bed wetting in children, helps benign prostate hyperplasia, and other urinary conditions.

To get the medicinal effects, you just need to take 2-3 Tbsp a day of seeds daily, according the the German Commission E Monograph. Germans have studies herbs extensively and these monographs are a review of many herbal studies.

In the kitchen

I prefer to buy the seeds raw, then I lightly toast them on the stove top.

Or sometimes I add oil, salt and cayenne, and put them in a 350 degree oven for 15 minutes. These are really yummy for a snack, better than chips!

In the fall, when pumpkins and hard winter squashes are in season, you can use the seeds from hard squashes to make your pepitos. Just pull out the seeds, remove the pulp, rinse and air dry them overnight. Then, toast on the stove top or roast with oil and salt in the oven.

Toasting the pumpkin seeds will remove the enzyme inhibitors and make them easier to digest. In my experience, raw nuts and seeds cause gastric distress! Try for yourself and see.

If you want them raw, just soak them overnight and that will also help in their digestion.

Paul Pitchford, in his book Healing with Whole Foods, says pumpkin seeds need to be roasted to remove any e.coli on them!

Pitchford says: "They are a valuable sources of zinc and omega 3 fatty acids. They can be taken as a tea decoction or broth (blend with water and strain), or eaten raw or roasted. Lightly pan or oven roast them to remove harmful e.coli from their surface. Dosage is 1-2 ounces daily" to treat swollen prostate, difficult urination, or impotency.

I like pepitos for flavor and crunch. A good snack is toasted seeds, crumbled nori, and raisins or gobi berries.

Vegie pesto sauce

This is a good sauce for pasta or on grains.

3 handfuls fresh basil

small handful parsley

1 cup celery, chopped

2 cloves garlic

2 Tbsp olive oil

2 Tbsp vinegar

2 Tbsp toasted pumpkin seeds

2 Tbsp water

1/2 tsp sea salt

Put all ingredients in the blender and blend. Ready to eat!

Variations: Add cucumber slices.

Food for thought:

"Health depends on being in harmony with our souls" --Dr. Edward Bach

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